All posts by Eugenia

My art: http://eugenialoli.com

Keto sushi roll

Using Ruled.me’s recipe, my husband and I made this awesome keto maki roll. Came out great. Over the original recipe I’d suggest people use coconut aminos instead of soy sauce in the cauliflower rice, because aminos is more sweet, so the flavor gets closer to real sushi rice. I did serve it though with tamari gluten free soy sauce. Yum!

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Primal/Keto Focaccia

I felt like making some focaccia today (one of my favorite breads along ciabatta). I used this Paleo/keto recipe, but I modified it: I added some almond flour and flax meal, a bit more baking powder, and I used just egg whites instead of full eggs (it comes out too eggy otherwise). Note: the batter needs to be rather thick in order to be spread into shape with a spatula.

For the dipping, I used this recipe. Overall, not too shabby at all.

Creamy Salmon

Creamy wild Alaskan salmon with veggies. Perfect for any low carb diet.

Ingredients
* 2 fillets of wild Alaskan salmon
* 1 tbspoon avocado oil
* 3 tbspoons pastured butter
* 2 cloves of garlic, minced
* A small shallot, chopped
* 1 tbspoon of almond flour
* 1 cup sour cream
* 1/2 cup parmesan
* 1/3 cup sliced mushrooms of your choice
* 1 cup broccoli florets
* 1 tbspoon capers
* 1 tbspoon chopped chives
* 2 tbspoons chopped parsley
* lemon juice to taste
* black pepper to taste

Method
1. Descale and wash the fish. Fry the salmon with the avocado oil for a few minutes, turning once (do not overcook). Remove its skin and eat it (if applicable). Add lemon juice on the fish, and set aside.

2. In a small pan heat water and add the mushrooms to boil for a few minutes. Add the broccoli florets for another 1-2 minutes (must remain a little bit crunchy). Strain, set aside.

3. In a large pot heat the butter with the black pepper, garlic and shallot. When browned, add the sour cream and parmesan. Stir to combine, but don’t let it get too cooked (no more than 30 seconds on fire, just enough for the parmesan to melt).

4. Cut the salmon in small pieces, add it to the cream. Add the mushrooms, broccoli, and capers, and carefully combine. Sprinkle with chives or parsley, serve with spiralized “zoodles”.

Eugenia’s Keto Bread

It took some research to bring together elements from different keto recipes and come up with this recipe, but the result is really good. It has 24.5 gr of net carbs for the whole loaf, 140 gr of fat, 80 gr of protein, 1780 calories. Toasts well.

Optional ingredients are the yeast, cream of tartar, and erythritol, but I’d highly recommend them in order to reach that “white bread” feel and taste. You only save 1.2 gr of overall net carbs by not using these. If you’re not into erythritol, you can use a pinch of pure monk fruit extract, which is the new darling in the keto diet circles (like sugar alcohols it doesn’t raise blood sugar, while is considered healthier).

Keto Bread

Ingredients
* 110 gr (1 cup) almond flour
* 25 gr coconut flour
* 15 gr ground flax meal
* 10 gr psyllium husk powder
* 2 tsp gluten-free baking powder
* 1 tspoon gluten-free active dry yeast [optional]
* 2 tsp erythritol (or a pinch of pure monk fruit extract) [optional]
* 1/4 tsp salt

* 30 gr pastured cream cheese
* 75 gr pastured butter
* 1 tbspoon apple cider vinegar
* 4 tbspoons water

* 12 large egg whites
* 1/4 tsp cream of tartar [optional]

* 1-2 tbspoons of sesame seeds

Method
1. Preheat the oven to 350 degrees F (175 C). Oil well a loaf pan (you can also use lined parchment paper for easy removal).

2. Combine the almond flour, coconut flour, yeast, baking powder, erythritol, flax meal, psyllium husk powder, and sea salt in a large food processor. Pulse until combined, usually 2-3 times.

3. Melt the cream cheese in low heat with the water, add the butter, mix well, remove from fire when all melted. Add it to the food processor. Add the apple cider vinegar too. Pulse a few times, until you get a crumbly consistency.

4. In a very large bowl, beat the egg whites with the cream of tartar until stiff peaks are formed.

5. Add half of the stiff peak whites in the food processor and pulse 2-3 times.

6. Gently fold using a spatula the food processor contents into the rest of the stiff peaks on the large bowl. They should combine, but the fluffiness should remain.

7. Pour the batter into the oiled pan. Sprinkle on top the sesame seeds, or other seeds of your liking.

8. Bake for 35-40 minutes, or until golden brown. If it gets removed easily from the loaf pan, remove it and let it cool on a rack. Otherwise, wait a few minutes before removing from the pan so it doesn’t stick on it. Enjoy!

TIPS
– Add a bit of lemon juice into the food processor during step 3 if you plan to have the bread stay fresh for a bit longer than usual.

– If using dried egg whites: use 24 tsp of powder along 15 tbspoons of water.

Keto birthday cake

A cake I made for the birthday of a friend. Came out rather nice, even if erythritol isn’t very sweet, no matter how much of it you use (I used almost double the quantity than the original recipe).

Kolokythopatates

As always, this oil-free recipe is 200 calories. This one also happens to be a vegetarian dish.

Kolokythopatates

Ingredients (for 1)
* 1 large tomato
* 150 grams zucchini
* 150 grams of a peeled turnip or rutabaga
* parsley, onion and garlic (chopped)
* salt, pepper, oregano
* Optionally: a sliced carrot, cauliflower rice

Method
1. Blend the tomato.

2. Wash, then cut the tuber and zucchini in thin oval slices. Preheat the oven at 400F (200C).

3. Add 1.5 cup of water (even better: bone broth) along the rest of the ingredients in a baking dish.

4. Bake until most of the water is evaporated, the sauce is thickened and the veggies are cooked through. Serve hot.

Fasolakia (Green Beans)

This fresh string-beans dish only very few calories, but if you prefer it with a bit more substance you can add some turnip or rutabaga in it.

Fasolakia

Ingredients (for 1)
* 300 gr green beans
* 100 gr of peeled rutabaga or turnip
* 1 medium-size tomato
* A bit of chopped onion
* 1/2 cup of mushrooms, sliced
* salt and pepper to taste

Method:
1. With a kitchen knife cut and throw away the two edges of each bean. Wash the beans and the tubers.

2. Cut the tubers into small cubes. Finally-chop the onion and tomato (or use a cheese grater for the tomato).

3. In a pan under medium heat add all ingredients and 2-3 cups of water or even better, bone broth. Stir a few times.

4. Cover the pan and let it simmer until the veggies have cooked through and the tomato sauce is thickened. Serve hot.

Calzone

I made some ketogenic calzone tonight, using the same kind of dough that I use for my keto pizza. Husband loved them. I stuffed them with shiitake mushrooms, ground meat, jalapenos, onion, garlic, spices, and a teaspoon of tomato sauce. Next time I’ll drop the tomato sauce and use cheddar instead.

Low calorie “fried rice”

Lunch today: cauliflower rice with peppers, carrot sticks, broccoli, scallions, cilantro, greens, “fried” on a pan using only 0-calorie sprayed coconut oil, chinese five-spice, and 1 teaspoon of gluten-free tamari soy sauce. Not as yummy as the real thing, but at 135 calories, it was totally worth it! I served it with 1 Pacific sardine (overall, a large, but only a 200 calorie meal).

Fat free low calorie fried rice

Keto Tabbouleh

I made this for a friend recently, using cauliflower instead of bulgur wheat. The experience made me want to also take on the challenge to do keto kibbeh — none of the recipes online about it comes close to how much more authentic it could actually be — while remaining very low carb.

Ingredients
* 1/2 head of a large cauliflower
* 1 teaspoon of Baharat Syrian spice blend (read here)
* 1 tablespoon of avocado, coconut or olive oil
* 1.5 cups flat leaf parsley leaves, chopped
* 1 cucumber sliced in small pieces, seeds removed
* 2 tomatoes, cut in small pieces, most juice removed
* 1/4 cup fresh mint leaves, finely chopped
* 2-3 green onions, chopped
* Unsalted, raw pistachios, cut in small pieces
* Toasted almonds (optionally)
* Lemon juice from 1 small lemon
* zest of 1 lemon
* 1/3 cup extra-virgin olive oil
* 1/3 teaspoon of cumin
* Salt & pepper to taste

Method
1. “Rice” the cauliflower in two passes in a food processor. Use the S blade, and do short pulses. Don’t over process it.
2. Add the fat of your choice and the spice mix on the riced cauliflower, and coat well. Bake at 400 F for about 15 minutes. The cauliflower must still be crunchy! Let cool completely.
3. In a big bowl, bring all the veggies together. Beat together with a fork the olive oil, lemon, cumin, zest, salt & pepper, and toss well.

Keto Pizza

Made an awesome ketogenic pizza for my hubby, along some keto cheesy dinner rolls the other night. The crust was to die for, the most authentic pizza crust from all the keto ideas out there! I’ve documented the event, lol. I made the pizza with… anchovies. It’s an acquired taste to have salty fish on a pizza, but it’s truly, amazingly yummy! 8 gr of net carbs for the whole thing, including the toppings.